How To: Get More Fat!!

If you are in the know when it comes to nutrition, and are not still following the Canada food guide from the 90’s, then you will know that the average person should be getting more calories from FAT than protein or carbs. If you still think that eating fat makes you fat, or that eating eggs raises your bad cholesterol, then you are not yet ready for this post. If you are ready to level up however, I am going to give some broad stroke recommendations on fat intake. Keep in mind this is not a prescription, but general information to help you if you chose.

When it comes to fat, based on my experience working with hockey players and normal folks ranging from 20-54 years of age, the most common thing I discover when digging into people’s eating habits is that they are not eating enough fat. And most are not even close to getting in enough fat each day. Most people's breakfasts consist of mainly carbs and trace amounts of proteins from peanut-butter, and yogourt. This just isn't enough. One of the best things you can do for your energy throughout the day is have a breakfast that is focused on fat and protein.

If you are looking to improve your body-composition (less fat + more muscle) one of the most effective things you can do is increase your fat intake. A good starting point for the average person is to get in 40% of their daily calories from fat. Fat happens to be the most calorically dense of the macro-nutrients which means that you don’t have to eat a lot of food to reach your daily fat intake goals.

So, with that in mind, I want to share what the fat intake would look like for two different avatars, and hopefully show that it isn’t as hard as people think to get in that oh so important fat.

Avatar 1- Female, 150#, 25% Body-fat.

Daily Fat Intake: 75 grams

How that may be achieved throughout the day:

2 Eggs = 10g fat

1 Avocado= 30g fat

1 Tablespoon Olive Oil- 15g fat

1/4 cup Walnuts- 16g fat

3 tsp. of Fish Oil- 9g fat

= 80g of Fat or 720 Calories


Avatar 2- Male, 180#, 10% Body-fat.

Daily Fat Intake: 125 grams

How that may be achieved throughout the day:

6 eggs: 30g Fat

1 Avocado: 30g Fat

1/4 Cup Walnuts- 16g Fat

1 Tablespoon Olive Oil- 15g Fat

1 Tablespoon Coconut Oil- 15g Fat

3 Tablespoons of Hemp Hearts- 10g fat

3 tsp. of Fish Oil- 9g of Fat

= 125 of Fat or 1125 Calories


So, now that you have some numbers to look at you can see that eating enough fat is actually one of the easier nutritional challenges that you will face. This is because fat is so calorically dense, that you don't have to eat piles of food to get your fat intake where it needs to be.

What is important to state however, is that if you are currently getting the bulk of your calories from carbohydrates you cannot add in all this fat without reducing your carbohydrate intake. If you keep your carb intake high, and add in al l of this fat, then you will likely gain weight because you will be facing a serious intake in calories each day.

The goal is to gradually replace calories taken in from Carbohydrates with calories taken in from Fat.


Eating fat is so simple and important that if I am in a pinch for time, but know that my intake has not been high enough I will simplify things as much as possible and resort to oils. You can take in over 25% of your daily fat intake (for most people) by taking two tablespoons of coconut oil, olive oil, or avocado oil, and that takes less than a minute. So, its hard to make a good argument for time being an excuse for not getting in enough fat.

Fat is also for everyone, not just people who want six-packs, or to perform at their best. A balanced fat profile will help reduce body-fat, reduce inflammation, and provide consistent energy throughout the day without the ups and downs of a high carb diet.


If you are an artiste and have not connected with my words yet, I have a Haiku that will hopefully get through because eating healthy is not just for athlete's it is for you too.

Fat Though...

Less bread more walnuts

Less croutons and more hemp-hearts

Less toast more fish oil

-Myles Jeffers (c.2018)

Enjoy our Sunday, and eat some fat.

Grit Human Performance

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